It's never too early to save for a rainy day. That's goes for saving money and it definitely applies to your bones. You want to build strong bones early in life.
Dr. Ed Laskowski, an expert in physical medicine and rehabilitation at the Mayo Clinic, says bone is very much alive, growing and remaking itself.
“And it remodels itself according to the stress placed on it,” he explained. “That's why we tell people who are at risk of osteoporosis to do weight bearing exercises, so that the bones remodel to the stress and gets stronger."
Dr. Laskowski believes it’s important for parents to encourage their kids to get involved in weight bearing activities. This will cause the bone to build itself up and get stronger.
"We're kind of filling the tank early in life for later in life. If we can build the most bone early in our life, by doing these weight bearing activities, we'll go into later life with a better stock and a better store of bone mass,” he said.
And that's important because it's harder to rebuild bone as we get older.
You don't have to life weights to strengthen your bones – hiking, walking briskly, yoga, dancing, and racquet sports (like tennis and squash) are all weight bearing exercises.
http://www.komonews.com/news/consumer/Exercise-important-to-help-kids-building-stong-bones-271779361.html
Wednesday, 20 August 2014
Iyengar's yoga class: Young or old, everyone's on the mat
In an overheated, billion-dollar market, Iyengar yoga stands apart, with its no nonsense, classicist approach. The guru smashed the weird-contortionist-twisted-around-himself cliche to create a scientific system for yoga. Iyengar is credited with some breakthrough ideas that form the bedrock of yoga practised in the world today.
Anyone can do yoga. There is no premium on being fit, flat-abbed or flexible in an Iyengar class. Iyengar believed yoga was as much for the ageing and sick as for the young and healthy. The techie with a stiff neck, the middle-aged mother with flabby triceps, the senior citizen with a shuffle, for Iyengar, no one was beyond yoga.
http://timesofindia.indiatimes.com/india/Iyengars-yoga-class-Young-or-old-everyones-on-the-mat/articleshow/40560520.cms
Anyone can do yoga. There is no premium on being fit, flat-abbed or flexible in an Iyengar class. Iyengar believed yoga was as much for the ageing and sick as for the young and healthy. The techie with a stiff neck, the middle-aged mother with flabby triceps, the senior citizen with a shuffle, for Iyengar, no one was beyond yoga.
http://timesofindia.indiatimes.com/india/Iyengars-yoga-class-Young-or-old-everyones-on-the-mat/articleshow/40560520.cms
Why getting older can make sleep a struggle: We lose the brain cells that 'switch off' our thoughts
Elderly people may struggle to sleep as well as they did during their youth because they start to lose part of the brain that helps them ‘switch off’, scientists believe.
Researchers have identified a group of cells which blocks off conscious thoughts, allowing us to sleep.
They think these inhibitory neurons are gradually eroded as we age, leading to greater sleep problems in later life.
Read more: http://www.dailymail.co.uk/health/article-2729899/Revealed-reason-difficult-sleep-old-age-We-lose-switch-enables-nod-off.html#ixzz3B0Bi1x3w
S'pore 3rd most sleep-deprived city: Study
SINGAPORE - Just like their parents, the current generation of working adults here spend long hours in the office, working their way up the career ladder. But, unlike them, their day hardly ends there.
A recent study by Jawbone shows that Singapore is among the cities where people grab the least amount of sleep in the world, clocking an average of just six hours and 32 minutes a day.
Tokyo takes the dubious honour of being the city where people sleep the least - snoozing for just five hours and 46 minutes per night on average. South Korea trails slightly behind at five hours and 55 minutes.
The research tracked users of a digitised wristband that monitors sleep and movement.
A separate study had found that Singaporeans put in some of the longest hours among developed countries - an average of 2,287 hours a year.
While long working hours play a part, it is what Singaporeans choose to do after office hours that deprives them of sleep.
The scenarios differ, but the result is the same. Some choose to hit the trendiest clubs in town, others use after hours to spend quality time with their loved ones, and some opt to do the most mundane of things, like painting their nails.
While their pursuits after work are individual, all of them take hours to fulfil. And these hours are snatched by cutting down on sleep.
For lawyer Anna Tan, 26, it is this "me time" that she treasures, and it is not hard to see why, when she averages 13-hour work days.
"I will just lie on my sofa and reply the string of text messages I missed throughout the day, sometimes pampering myself with a face mask," she said.
"It is a luxury for me whenever I have this pocket of spare time and I don't want to waste it by going straight to sleep."
Thursday, 31 July 2014
TWO MINUTES HIT EXERCISE A WEEK TO FIGHT AGING
On the other hand, the media are promoting this study without realizing that it was conducted with only 12 participants in the span of just six weeks.
This study is comprised of two groups of six members .One group becomes the control group while the other a high intensity training (HIT) group.
The HIT group performs a 6-second "all-out" cycling sprint twice a week for six weeks.The sprints are gradually increases from six 6-second sprints to ten 6-second sprints.
This study is comprised of two groups of six members .One group becomes the control group while the other a high intensity training (HIT) group.
The HIT group performs a 6-second "all-out" cycling sprint twice a week for six weeks.The sprints are gradually increases from six 6-second sprints to ten 6-second sprints.
The study showed a change in blood pressure, improve aerobic fitness and flexibility in the HIT group in comparison with the control group.
Because the study was conducted for a small group, it doesn't exactly shown the different scenarios of senior citizens as a whole. The findings of HIT for a bigger group of senior citizens may be inconsistent with the results in a smaller group.
The results are promising for HIT in senior citizens, but this results should be conducted to a wider participants to provide a more reliable outcome.
http://www.nhs.uk/news/2014/07July/Pages/Over-60s-benefit-from-bursts-of-intense-exercise.aspx
Wednesday, 30 July 2014
EXTEND YOUR LIFE FOR JUST 5 MINUTES A DAY
Researchers have gather data of more than 55000 adults in Dallas for the span of 6 to 22 years and have found that 24% of the adults are into running. Runners were 30% less likely to die compared to Non-runners during the study.
Runners also have a 45% less chances of dying from cardiovascular disease.This study was presented in the Journal of the American College of Cardiology. These data has taken into consideration people who are smoking and drinking, their age during the program ,their family health history and other exercise routines
For those who were not running, the risk of dying is 24% greater compared to people who are overweight or obese (16%), having a history of cardiovascular disease (20%) , or having a high cholesterol (6%).
"Exercise is a miracle drug in many ways,". "The list of diseases that exercise can prevent, delay, modify progression of, or improve outcomes for is longer than we currently realize."
"Exercise is a miracle drug in many ways,". "The list of diseases that exercise can prevent, delay, modify progression of, or improve outcomes for is longer than we currently realize."
Friday, 11 July 2014
5 tips for staying healthy while Ramzan fasting
1 Pack in fiber and protein at Suhoor
Suhoor and Iftar, the two daily meals during Ramzan, are taken before dawn and after dusk, respectively. Suhoor is crucial, as it is the faster's last meal before facing the day. So it is important to make sure this pre-dawn meal contains protein (found in eggs, cheese, yogurt, nuts, etc.) and fiber (fruit, vegetables, whole grains, etc.), both of which help stave off hunger over a long period.
2 Avoid overeating after sundown
After a day of deprivation, there is a strong temptation to overindulge at Iftar. To curb the pangs of hunger before reaching for calorie-rich foods, try having a bowl of cold soup or a healthy salad. The evening meal should also include protein, whole grains and vegetables. Especially during Ramzan, it is important to avoid empty calories and junk food, to eat at least five servings of fruit and vegetables per day, and to ensure that each meal includes healthy portions of protein and dairy products.
After a day of deprivation, there is a strong temptation to overindulge at Iftar. To curb the pangs of hunger before reaching for calorie-rich foods, try having a bowl of cold soup or a healthy salad. The evening meal should also include protein, whole grains and vegetables. Especially during Ramzan, it is important to avoid empty calories and junk food, to eat at least five servings of fruit and vegetables per day, and to ensure that each meal includes healthy portions of protein and dairy products.
3 Eat almonds and dates instead of rich desserts
While Ramzan is a festive time of year, it has the potential to negatively impact one's health. Eating at night rather than during the day affects the body's metabolism, thus increasing the risk of weight gain. Fasting can also lead to cravings for foods that are high in sugar and fat, which can also impact your waistline. Charlotte Debeugny recommends eating a few dates or almonds instead of the extremely calorie-rich pastries served during Ramzan, such as baklava or halva.
While Ramzan is a festive time of year, it has the potential to negatively impact one's health. Eating at night rather than during the day affects the body's metabolism, thus increasing the risk of weight gain. Fasting can also lead to cravings for foods that are high in sugar and fat, which can also impact your waistline. Charlotte Debeugny recommends eating a few dates or almonds instead of the extremely calorie-rich pastries served during Ramzan, such as baklava or halva.
4 Avoid the sun and stay hydrated
To stay in shape during a fast, it is also advisable to stay out of the sun, spend most of the day in cool places and avoid strenuous exercise. Eating fruit before sunrise is a good idea, as the water it contains helps to hydrate the body during the day. Be careful not to drink too much water at once. Coffee and tea are to be avoided, as they can actually lead to increased thirst and dehydration. For additional energy, try drinking smoothies or fruit juice diluted with water.
To stay in shape during a fast, it is also advisable to stay out of the sun, spend most of the day in cool places and avoid strenuous exercise. Eating fruit before sunrise is a good idea, as the water it contains helps to hydrate the body during the day. Be careful not to drink too much water at once. Coffee and tea are to be avoided, as they can actually lead to increased thirst and dehydration. For additional energy, try drinking smoothies or fruit juice diluted with water.
5 Adapt fasting to your physical condition
Before starting a fast, it is necessary to talk to a doctor, particularly for seniors, diabetics taking medication to control their insulin levels, pregnant women and pre-adolescent children. Those with compromised health who still wish to fast for Ramzan should consult their doctor to develop a fasting plan adapted to their condition. At the first symptom of failing health, it is important to stop fasting.
Before starting a fast, it is necessary to talk to a doctor, particularly for seniors, diabetics taking medication to control their insulin levels, pregnant women and pre-adolescent children. Those with compromised health who still wish to fast for Ramzan should consult their doctor to develop a fasting plan adapted to their condition. At the first symptom of failing health, it is important to stop fasting.
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